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From giving back to receiving a wonderful gift in return, this is Bryan’s story:

October Member of the Month: Bryan Allen

From giving back to receiving a wonderful gift in return, this is Bryan’s story:

What the staff at KORE has to say about Bryan:

A very close relative passed away after a battle with Parkinson’s disease, because of this, Bryan is passionate about helping others fight back against the disease. He initially heard about the Rock Steady program from his wife, Angel, and came to us and expressed an interest in helping out with the program. Bryan went through the process to get Rock Steady certified and ever since has been helping out with the class. Bryan’s help has especially been appreciated as the number of Rock Steady class members begin to increase!

On the personal development side, Bryan decided to address some of his physical limitations that were hindering him from doing the things he used to love doing. Bryan’s FMS revealed significant limitations in his mobility that as a result had significantly limited his quality of life. He has practiced patience and done the work in his semi-private training sessions to gain much needed flexibility.

Bryan has set a wonderful example for all of us with his work to spend time improving his flexibility, (something that most people who are chronically tight have a history of ignoring). In his role as a Rock Steady volunteer, he has developed a wonderful relationship with the boxers, they respect Bryan and love having him as a part of the class.

The other day Bryan came in and said that pain he had in his hips and knees when he started training are almost non-existent! Bryan’s patience and persistence have paid off ten-fold! I’m excited to see where he goes with his health and wellness now that he’s out of pain! In addition, he has even stepped out of his comfort zone and recently volunteered to take more responsibility and wants to eventually lead some of the RSB and other boxing classes!

What Bryan has to stay about his journey:

  • How did you originally hear about us?

My wife, Angel, is a KORE member and has had a great experience with the programs offered.

  • What prompted you to seek us out once hearing about us?

I originally started as a Rock Steady volunteer. I had some martial arts background and Rock Steady looked like a fun workout while providing great benefits to the clients participating in the program.

  • What was your initial goal when you signed up with us?

In addition to volunteering with Rock Steady, my goals were to address joint and flexibility issues. Sitting behind a desk for a number years, old sports injuries, et al were taking a toll on my fitness. My goal was to reduce those issues, increase mobility and overall fitness.

  • What was holding you back from achieving this goal (before you joined)?

I needed the expertise that KORE offers to develop a comprehensive workout to achieve the goal.

  • Has this goal changed since you joined KORE Wellness? If yes, what is your new goal?

I feel good about the progress I’ve made, but I’m still on the journey to fully achieve the goal. Recent workout design is pushing me in a good direction and is helping me re-frame my fitness objectives away from limitations to new possibilities.

  • Now that you’re working on/have achieved this goal, has your view of yourself changed?

Yes. I was settling on the status quo (making do with the joint issues) and now I see the opportunity to improve. Feel more confident in targeting new goals (like climbing another Colorado 14er, getting back in a kayak or doing a long backpacking trip).

  • How do you feel about your future health?

Great! I enjoy the workout programs and luck forward to continuing to push for improvements.

  • What have you liked best about working with us?

The workout designs have been customized to my needs, are challenging and never let you get bored. The trainers are supportive, knowledgeable and approachable.

  • What would you say to someone who is struggling with the same goal(s)?

Persevere, push your limits and enjoy the journey. Having just seen ‘Free Solo’, the first rope free climb of El Cap, I was struck by the climber’s preparation, focus, and philosophy that very little is ever accomplished if you just pursue being comfortable.


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October 29, 2018 · 9:40 am

How do decipher the Nutrition Facts on food packaging.

Written by Jared Kauffman

When you eat something, how much is in a serving?  How many servings are in the container?  How many calories are you eating?  What is the macronutrient and micronutrient breakdown of the food?  What are macronutrients and micronutrients? How much of your daily value are you getting from this food?  This is the information that can be found in the nutrition facts on the back of most foods you eat.  But how do you read it and what does it mean???  We’re about to break it down for you! 


Screenshot 2018-10-13 14.48.15

There is a lot of important information located here including:

  1. Serving size,
  2. Macronutrient amounts
  3. Calories per serving
  4. Micronutrient breakdowns, and
  5. Percent daily value.  


We will start with number 1 on the picture, serving size.  


This is fairly self explanatory, however what can be deceiving is what the measurements mean in real life.  For our example we are looking at an Apple Pie Bulletproof Bar that we sell at the gym. The serving size is one bar, and this is the label for the box, so the serving per container is 12 bars.  When you look at the amount of something specific in a food, say saturated fat, remember that is per serving.

If you are looking at a bag of chips that may only have 8 grams of fat per serving, that serving is only 19 chips, with 14 servings per bag!


Next is number 2, the macronutrient breakdown shows the grams of fat, carbohydrate, and protein in one serving size.

It also breaks down carbs and fat into their subcategories such as saturated, monounsaturated, polyunsaturated fats, and dietary fiber, sugars, etc.


The total amounts of the macronutrients are actually then the numbers that are used to calculate the total calories per serving, number 3.


Every gram of carbs, fat, and protein has a standard amount of calories, or energy, in each.  Carbs and protein each have 4 calories per each gram, and fat has 9 calories per each gram. (You can see how high fat foods can quickly get into high calorie ranges! )


Below the macronutrients are the micronutrients, number 4.


Listed here are vitamins and minerals, that are either naturally present in the food, or added by the manufacturer. This can be important for someone who is trying to get more Vitamin D or C to help with immunity, or someone who needs more potassium and magnesium as electrolytes.  


So then what exactly do all these numbers really mean for you and your diet? That was intended to be explained better by adding the % Daily Value, number 5, listed next to these nutrients.

The Daily Value is the recommended amount of that particular nutrient that you should consume every day. Therefore, the percent daily value listed on nutrition labels is the percent of the DV that one serving contains. As it sounds, these %DV’s could be very helpful. However, there are some flaws to this system you need to be aware of.  

  1. These Daily Values were first established almost 30 years ago, in 1990.  
  2. They were based on other numbers that were established even before that!
  3. They are all based on a 2000 calorie diet.  
  4. At KORE, we have an InBody machine that can accurately tell you your Basal Metabolic rate.  The average of KORE women is about 1300-1500, and KORE men 1500-1800. Unless you are active for your entire day, and not sitting behind a desk, then you simply do not need 2000 calories per day.  (If you would like to learn more about BMR, or have yours measured, please ask a trainer!)


Knowledge is power, and can help you figure out a lot about not only your amount of intake but the breakdown of what you’re actually taking in.  There is a lot of information on these labels that can be confusing or misleading. Take some time to look at the labels of the food at your house to start to gain a better understanding of what is in the foods you’re eating and HOW MUCH an actual serving it!  As always, if you have questions, bring it to KORE and we’ll be happy to help!


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October 22, 2018 · 9:13 am

From assisted walker to freedom, Jimmy Boone’s Member of the month story

Member of the Month: Jimmy Boone

From an assisted walker to freedom, Member of the month, Jimmy Boone’s Story

What the staff has to say about Jimmy:


I can remember doing Jimmy’s initial intake for the Rock Steady boxing program. He walked in the door with the assistance of his son and his walker. We went through the initial consult and I heard the frustration in his voice as he took me through his story of a doctor getting his Parkinson’s meds all wrong and how debilitating it was for him. He had days as he tried to get his meds right where he couldn’t even stand up and walk on his own. He came to join the Rock Steady boxing program on the recommendation of his doctor and it’s been amazing watching him regain a huge level of freedom from his disease. It’s been months since I’ve seen the walker and I can’t be more happy for Jimmy and the progress he’s made fighting back against his disease!


In my eyes, Jimmy’s earned member of the month accolades for many reasons. First, his consistancy in attending class on a weekly basis. He’s the only rock steady client who attends 3x a week and it shows! Since he’s been enrolled in rock steady, he’s been an amazing asset to the dynamic of the class, he’s lost 20 lbs, and he can move a lot better than when he first started.

Over the past few months, he’s excelled in improving a lot of aspects stolen by PD, he’s running back and forth across the mats, he’s improved his balance, and his mobility is much better. And above all, Jimmy does whatever is asked of him regardless of his confidence in his ability to do it, he ALWAYS tries and he NEVER complains.

The thing I’ve notice the most is his overall wellbeing. He has energy, he always has a smile on his face, and his confidence has skyrocketed. He told me about 2 months ago, “Kylie, you saved my life”, and as happy as that makes me to hear and honored as I am to help him with his journey, the credit is all Jimmy’s.

Want to find out more about Jimmy’s journey from her own words? Check out his responses below!


  • How did you originally hear about us?

I found you on the internet searching for Rock Steady Boxing for Parkinson’s Disease


  • What prompted you to seek us out once hearing about us?

My doctor was the one who insisted on me starting the RSB program due to my PD.


  • What was your initial goal when you signed up with us?

I wanted to be more active, and independent. I would go to my doctor and she would almost kill me doing the tests.


  • What was holding you back from achieving this goal (before you joined)?

My new doctor gave me new meds and they caused me to crash hard. It was very hard to stand on my own let alone be able to do everyday things.


  • Has this goal changed since you joined KORE Wellness? If yes, what is your new goal?

No, I want to stay active and continue to improve.


  • Now that you’re working on/have achieved this goal, has your view of yourself changed?

Yes, I feel more capable of doing things. Age will always be a factor, but I can do a lot more now than I used to. For example, I used to need a walker on bad days, now it’s been months since I used it.

  • How do you feel about your future health?

I feel pretty good and a lot better health-wise now.


  • What have you liked best about working with us?

Getting to know everyone in the class with me. There are no 2 people alike when it comes to Parkinson’s Disease.


  • What would you say to someone who is struggling with the same goal(s)?

“You’ve just got to get up and do it!” For me 2 days/week isn’t enough.



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September 17, 2018 · 9:29 am

Why Ketogenic Diet

As we were wrapping up the Gut Challenge in March, I asked around about dietary challenges that people would be interested in trying next, the resounding response was Keto, or the Ketogenic Diet. Being the nerd that I am, I went to the research to find out what was so appealing about this style of eating. The most appealing research benefits of a ketogenic diet to me was the idea that a Ketogenic diet paired with intermittent fasting can actually kill off precancerous cells in your body! I don’t know about you, but if I can eliminate cancer cells before they have a chance to make my body a home, I’m all for it!

For those of you who don’t know, the Ketogenic diet consists of very high dietary fat consumption, moderate protein consumption, and very low carbohydrate consumption.

The Ketogenic diet dates back to the 1920s and originally took notice in the scientific world when it was discovered to be an extremely effective treatment for children suffering from epilepsy. Since that time more and more research has been collected on the amazing benefits Ketogenic diet and I’ve listed some of the general benefits below:

  • Improved response to cancer treatments.
  • Reduction in blood triglycerides (results are more pronounced if you consume moderate to low levels of dairy on the ketogenic diet)
  • Reduction of total cholesterol
  • Increase in HDL Cholesterol
  • Reduction in fasting blood sugar and fasting insulin levels.
  • Freedom from hypoglycemia, food fixations and sugar cravings.
  • Lower blood pressure.
  • Reduction in blood levels of C Reactive Protein (CRP) and HbA1c proteins.
  • Increased energy.
  • Increased performance both strength AND endurance
  • Clearer thinking. The “fogginess” that accompanies a high carb diet will disappear.
  • Relief from GERD or other heartburn issues
  • Changes in your sleep patterns and an improvement in sleep apnea symptoms.
  • Weight loss.
  • Decrease in stiffness and joint pain.
  • Reduction in gum disease and tooth decay: Digestion and gut health improvements.
  • Mood stabilization. Ketone bodies have been shown to be beneficial in stabilizing neurotransmitters such as serotonin and dopamine which result in better mood control.

KORE Wellness 4-week Ketogenic Challenge starts with an orientation session on September 16th. If you are interested in learning more about the ketogenic diet and why it might be for you, what happens to your body on keto, and some of the other geeky science behind ketosis, click here!

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September 3, 2018 · 9:57 am

How to use failure as information to overcome work- life balance obstacles and crush you health goals: Karuna’s Member of the Month Story

How to use failure as information to overcome work- life balance obstacles and crush you health goals: Karuna’s Member of the Month Story.


Here’s what KORE Trainer Kristen Simon has to say about Karuna’s journey:


  • Why do you think Karuna earned K.O.R.E. MOM?

I began working with Karuna in January. Since then she’s made huge strides toward improving her health. We changed her schedule around so that she was coming to three personal training sessions a week, instead of two, and that really helped to jumpstart things. She comes in for each session ready to work, with a positive attitude. She remains curious, which I think is key – she’s constantly thinking about and looking for ways to grow and better herself. Now, she’s at a place where fitness and wellness are a part of her every day, a part of her life. I’ve seen it become so much less of a struggle, and I’ve seen her get stronger. She’s gained muscle and decreased fat over the past few months, and I imagine she’ll only continue to improve

  • What did she excel at over the past few months here at K.O.R.E.?

Her commitment and curiosity blow me away. And her positive attitude. Really… everything! She is genuinely dedicated to self-improvement. I think one of the most important things with any habit you’re starting is consistency. Something done occasionally will not yield results. Something done regularly, well then you end up where Karuna is now – meeting goals, gaining strength, sleeping better, and feeling great overall! She also takes a holistic approach to health, which I appreciate. We’re constantly discussing sleep, stress, nutrition, and the role they play in her life and on her health. She’s got a firm grasp on where she wants to be and how she wants to feel, and she’s taking care to make sure she’s addressing any problem areas.

  • What is one of your favorite accomplishments/goals you have seen him complete? How did this make you feel as his trainer?

I think the biggest thing has been her consistency with training. Before we began working together, she was struggling to balance work and life; often a workout session was sacrificed for the sake of an extended workday or business travels. Now, she’s in the gym four or five days a week and she’s getting some movement in on her off days. Recently, she was out for a week, traveling for work overseas, and she still made movement a priority, getting in three workouts. That’s not something that’s happened before. I’m so proud to work with her, and to be a part of her journey.

Want to find out more about Karuna’s journey from her own words? Check out her responses below!

  • How did you originally hear about us?

Via Internet when I googled for boxing!!

  • What prompted you to seek us out once hearing about us?

I actually only wanted to join boxing, but after my meeting with Todd and hearing the description of other training opportunities I decided to give personal training a try… initially joined in a semi-private group and then moved on to personal training with Mike. Followed by meeting Kristen and hitting the first goal post.

  • What was your initial goal when you signed up with us?

Just to learn boxing and then things changed……..

  • What was holding you back from achieving this goal (before you joined)?

My goal was and is to lead a healthy, disciplined, happy life and not be dependent on anyone or anything

My constant travel almost being out for half the month and then of course once you lose discipline and perseverance of doing things the goal becomes a moving target. Things have changed since Mar/Apr of this year….. Even though I travel now (not as often) I still do some amount of exercise – thanks to the constant encouragement and reading various blogs from Kore Wellness

  • Has this goal changed since you joined KORE Wellness? If yes, what is your new goal?

Goal remains the same; just want to up my targets – be healthy, eat healthy, stay disciplined with my exercise and keep smiling

  • Now that you’re working on/have achieved this goal, has your view of yourself changed?

It has given me a different kind of confidence and sense of happiness that “I CAN DO, ACHIEVE & BE DISCIPLINED”

  • How do you feel about your future health?

I am on the right path… and though the journey is tough it is achievable

  • What have you liked best about working with us?

Kristen…..her encouragement and guidance…..other team members – Kylie and Elise too. I like the fact that we don’t have to train on machines and are actually doing activities where you feel close to natural flow of your own strength and capability and know areas where you have to improve upon….

  • What would you say to someone who is struggling with the same goal(s)?

Discipline, Perseverance and patience with self and team working with your trainer will make your goals happen.

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August 27, 2018 · 10:36 am

2 minute desk recharge

man with hand on temple looking at laptop

Photo by bruce mars on

In the world of computers it’s more than likely that you have to be stationary at your desk for long periods of time. Ever notice and residual neck, shoulder, or upper back tightness? I know that I do!

Try out this 2 minute desk recharge when you start to notice the beginnings of an ache in any of those areas.

Check out the video here!

Neck Movements: 5 each side

Right / Left

Up / Down

Side / Side

Forward / Back

T-spine / Shoulder Movements: 5 reps

Finger lock overhead reaches

Elbow Curls

Cat / Cow

Backwards shoulder rolls

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August 20, 2018 · 11:42 am

3 Keys to incorporating healthy habits into your lifestyle after a challenge

IMG_2262We’re wrapping up our July member’s challenge which was all about committing to consistency and as this month comes to an end, I’m presented with the challenge of how to continue to maintain the habit once the challenge and public tracking is over. The fact of the matter is that it is easy to commit to a challenge because it has an end date. It is even easier still to keep up with the challenge when there is a public accountability piece after all, who wants to be the only kid in class who didn’t turn in a homework assignment?

Once the challenge is over is when the TRUE challenge begins, you KNOW that it’s something you need to do, you know that you’ve already done it for 3 weeks so it SHOULD be easy to continue but….

If I’ve seen it once, I’ve seen it a hundred times by now. The momentum from a challenge is almost impossible for most people to sustain and the fact is, that’s ok! Challenges are exactly that, a push, an opportunity to break out of one habit into something that is a little bit healthier.

Ok, so now what is the plan once the challenge is over? I’ve been brainstorming about challenges where I actually stuck with the habit afterwards and I came up with three key things that I did post challenge to help me stay on track with my new healthy habits:

  1. Have a game plan ready for after the challenge with a realistic expectation that 100% compliance of the challenge is not sustainable. Depending on where you are in your health/wellness journey choose a goal of 50-80% of what you were doing for the challenge as your game plan. Write your game plan down. Define clearly WHAT you are going to do and WHY you are doing it. Even better, share your plan with your trainer and ask him/her to check in on you periodically.
  2. Develop the specifics of your plan.
    1. When, what, where, how, and with whom are you going to execute the plan?
    2. What is your contingency plan for when things don’t go as planned (because it WILL happen)?
    3. What is your reward or pat on the back for successfully executing the plan?
  3. Use failure as information. Imagine if babies acted like adults and the first time they fell over after trying to take their first steps they said, “Oh, well…. I guess I’m just not good at walking, I’ll stick to crawling for the rest of my life.” It’s funny but unfortunately, VERY true. As adults, the first sign of failure usually leads to abandoning the attempt altogether. Stay checked in with your game plan. At the first sign that the game plan isn’t being executed as defined, DON’T QUIT! Take the information that you have and figure out what isn’t working. From there brainstorm some ideas to overcome that obstacle. Reach out to us and ask for help, we are always happy to help you brainstorm other options or ways to work around your obstacles!

KORE Wellness is the leading functional training company for busy professionals who want to easily perform the activities of daily life without injuries. Our functional training program includes individual assessment, movement re-education and supportive wellness coaching every step of the way.

Unlike traditional personal training and bootcamp classes that offer one-size fits all programming with little to no correction, KORE Wellness offers an intelligent solution that addresses individual limitations and pain first, then builds on a solid foundation of good movement to deliver long term results. We support our clients with level appropriate exercises and personal attention to regain the energy and confidence to attack life’s daily obstacles.

Founded in 2009 by a former collegiate athlete who wants to provide a better solution to chronic pain than knife, pills, or injections, we’ve been featured on ETV and endorsed by local medical experts for our safe and effective approach to training. With a dedicated coaching team and a decade of experience, we’ve helped over 1,000 Columbia residents finally beat their chronic pain and go on to live the life they thought existed only in their dreams.


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July 30, 2018 · 9:38 am